Buddha was asked: “What have you gained from meditation?”. He replied: “Nothing. “However”, Buddha said, “let me tell you what I lost: anger, anxiety, depression, insecurity, fear of old age, and death.”
Unknown
I’m sure you knew I would sneak this one in. Like most other self-help suggestions, I will push the benefits of meditation.
I will say this simply:
Depression is rooted in the mind. Depression is the problem.
Meditation helps the mind. Meditation is the solution.
Your mind is the one permanence in your life. It will be there every step of the way. Considering the lifetime contract you have with your mind, it is essential you make it a nice place to live in.
What you need:
– A private place.
– Something comfortable to sit on.
– An open mind.
– A resilient attitude.
There are many kinds of meditations out there; find one which works for you.
Suggested structure:
1. Guided meditation.
2. Body scans.
3. Binaural beats.
4. Nature sounds/ambient sounds.
5. Silent meditation.
I suggest this order for a reason. Although many strive for silent meditation instantly (which is admirable), it is a hard place to start. Therefore, start with a guided meditation. It is like having a coach talk you through the process with visual and audio prompts.
Body scans connect you to your body, and assist in gradually working your way out of the constant stimulation from guided meditation.
Binaural beats incorporate sounds at different frequencies to stimulate different areas of your brain and can cause strong, physical effects. They are a good starting point for no-talking meditations.
Nature sounds are the next step, as you prepare for less continuous sounds and more ambient noises.
Silent meditation is the final step.
My solutions to the excuses you (might) come up with:
‘Okay…that’s all good and well but…’
1) ‘I don’t have the time.’
Meditation does not require much of your time; you can start with just one minute. You will end up spending a minute battling with yourself whether or not to do it, so don’t think about it, and just go for it. The beauty of meditation is although it takes time from the present moment, it will make the succeeding moments full of life.
2) ‘It sounds too hard.’
Starting anything is a hard task. That is why I would suggest just starting simple with once a day, or even once a week. Just like anything, the biggest battle is beginning, but once you get past that initial hurdle, you will be more willing to continue the next day.
3) ‘I can’t stop thinking’/‘I have too many thoughts to meditate.’
This is a reason to meditate, not a reason not to. This excuse is like saying you need to be fit before joining a gym. Meditation is learned. It is not a quick fix, nor will it necessarily have short-term rewards. It is an investment, but the best one you will make, as it will make you extremely wealthy. Meditation is not about emptying, fighting, or forcing thoughts away. It is about observing your thoughts and learning to detach from them. With this excuse, I suggest using your ‘mind clear’ journal.
4) ‘Meditation is just a fad.’
Meditation has been done for centuries, and now we have scientific studies to prove its benefits.
5) ‘I don’t have anywhere to meditate.’
If you have a chaotic home, this is understandable. May I suggest finding a quiet place in nature, such as a park or in some gardens. If no nature is around, try a library. If that is also not an option, start with a walking meditation.
The benefits
– Reduces the levels of cortisol and stress-related symptoms –> anxiety management.
– A better sense of self, improved self-image –> depression management, self-esteem issues.
– Appreciation for the small aspects of life –> depression management.
– Awareness of thought patterns (teaches to recognise harmful and destructive thoughts) –> depression management.
– Better attention and focus.
– Mental discipline –> addiction management.
– Increases grey matter in the brain –> emotional control, having perspective.
– Control thought streams–> insomnia management.
– Gain control of mind and attention –> depression management.
My Story
After years of my brother pushing me to meditate, I finally began. It was one of those things I knew was good for me, but I was too lazy to start. Though when I did, it became the single greatest decision I have ever made.
I started with guided meditation, running for a few minutes, which prompted visualisation. It was pleasant and relaxing for the few minutes I did it, but lacked any effects in other areas of my life.
One day, I stumbled across a lady on the Insight Timer app, called Sarah Blondin, who changed my life. Her voice, her production, her music and sound integration, and the words she said resonated with me deeply. I was left in tears (of both happiness and sadness). She became my daily meditating instructor, and I probably have listened to each of her sessions at least 20 times. Each session prompted a new realisation and lesson to integrate into my life. Sarah Blondin paved the pathway to the light, and it was now easier to step through. I currently practise silent meditation.
I listened to a few other meditators too and found many of them effective, some not as much. It is a personal process and you need to find who and what method you connect with.
Meditation has allowed me to be more appreciative of nature, my loved ones, and the small moments of life, marrying nicely with my gratifications. It helped me discover my higher self, and learn to love every part of me, which made it easier for my self-affirmations. Meditation goes hand in hand with all ‘the small things’, making it a crucial step for your ‘road to recovery’.
Up From The Well 